The best position to perform Kegel exercises for men is while sitting in a chair, ensuring your buttocks remain relaxed while you focus on tightening the anal sphincter.
Understanding Kegel Exercises for Men
Kegel exercises strengthen the pelvic floor muscles, which support the bladder, bowel, and sexual function. For men, these exercises are particularly helpful in improving urinary continence and erectile function. When done correctly, Kegels involve contracting and relaxing these muscles, and focusing on these muscles is important.
Optimal Position: Sitting
According to the reference video, the ideal position to start with is a seated position:
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Seated Position: Sitting in a chair with your buttocks relaxed is recommended to focus on the pelvic floor muscles.
- Anal Sphincter Tightening: The primary focus should be on tightening the anal sphincter, as if you are trying to stop the flow of gas or urine.
- Buttocks Relaxation: Crucially, the buttocks should remain relaxed, ensuring that the correct muscles are being engaged and that you're not activating the wrong muscles.
- Up and Down Movement: The exercise will involve squeezing and releasing the anal sphincter as if you are going up and down. This ensures the pelvic floor muscles are being worked correctly.
How to Do Kegel Exercises While Sitting
- Sit comfortably in a chair.
- Relax your buttocks and thighs.
- Identify the pelvic floor muscles by trying to stop the flow of urine midstream (but don't do this regularly to test as it can cause problems).
- Tighten the anal sphincter, as if you're trying to hold back gas.
- Hold the contraction for a few seconds.
- Relax your muscles fully.
- Repeat these contractions and relaxations.
- You should feel like you are squeezing the muscles going up and down while you are seated.
Key Takeaways
- Focus: Concentrate on the tightening and relaxing of the pelvic floor muscles, primarily the anal sphincter.
- Relaxation: Ensure that your buttocks, thighs, and abdomen are relaxed to isolate the pelvic floor muscles.
- Consistency: Regular practice is key to strengthening your pelvic floor.
By following these guidelines and focusing on the correct technique while seated, men can effectively perform Kegel exercises.
